Couch to 5k

I wasn't overweight (thank you, breastfeeding!) despite spending the last 5 years sitting around eating biscuits but I did get out of puff just running up the stairs. I'm on week 7 now, or I would be if I was too scared of sliding over on the snow and breaking an ankle.

There's no level of fitness required at all. If you've got a very high BMI it might be worth chatting to a GP first but if you're just a little overweight then you probably don't need to worry.

I would read up on some tips for new runners, there are some common mistakes that are made in the early days (yes, I did most of them). The Runners' World website is good, or The Running Bug.

You will also need a good sports bra- shock absorbers are good- and a decent pair of running shoes. Don't wait until you are a 'proper' runner, if you don't have any good running shoes then get some before you start. Go somewhere where they know what they are talking about. Stuff like fancy lycra running gear can wait though.

so, how many posters were actually unfit, maybe overweight at least a little, total couch potatoes (ie no exercise in lifestyle) before starting c25k?

I would really like to start maybe February, but I imagine a certain level of exercise or fitness is required (which I havent got!!) before starting to get anywhere with this program?

Cycling is easy. I can literally spend all day on the bike and never feel as uncomfortable as I do trying to run for one minute. I am slightly hyper-flexible in my joints, and have had problems with my knees before, so am hoping that running is not going to cause me any issues.

There are hints on the NHS podcasts about technique but one of the podcasts says to strike the ground with your heel first- this is wrong and can cause injuries, I don't know why they haven't changed it. You should be hitting the ground with your mid-foot.

I am seriously impressed at cycling 100+ miles a week! You must be much fitter than me. Cycling and running is fine. You are meant to have a day off in between runs but it's OK to do other exercise, you just need to give your legs a break from running.

I meant to say it is really inspirational to see what you have all achieved. Well done to everyone who has completed the program. You are all amazing.

Right! I have read the whole thread and am now feeling a bit more optimistic although I secretly believe that you all must have been runners previously who have just used the program to get back into it

Thanks Eau for your support too.

I am going to see if I can keep the pace up as I find it about as hard to jog as I do to run. My theory is that as I have long legs, it is actually less effort for me to take fewer long strides than more short ones! I also want to be running 5k in less than 30 mins by the end, so it kind of makes sense to train that way now.

I think I might download the NHS podcasts and try those as some hints on technique might be a good idea.

I am going to have to be really strict with myself to keep up the three runs a week, and am really hoping that I will start to enjoy it sometime soon. I work freelance at several different locations so it will not really be possible to set up a routine, which makes things harder.

I also cycle 100+ miles a week (usually 50 miles on a Sunday and then two to four commutes during the week of between 18 and 25 miles) so it is going to be fairly inevitable that I will sometimes have to run the same day as I have cycled.

Oh, and I need to start swimming at least once a week too. Eek.

Well done for getting out there! I remember reading what each week's run was and being terrified. I did W5R2 yesterday and found it easy, and now I'm itching to get out there tomorrow and do 20 mins non-stop.

The programme really, really does work but you can always repeat a day or even a week if you don't feel ready to move on. I think it's a lot harder to overcome your lack of confidence than it is to overcome lack of fitness. Just go for it, I bet you'll surprise yourself :)

Definitely make sure your pace isn't too fast. If you run too fast, you won't be able to keep up the distance and it will make you think that you can't do it. Running slowly took me a lot of practice (am used to running after daredevil DD1). If there's a pace alarm or indicator on your app then experiment and see what's a comfortable pace for you. My jogging speed is really not much faster than my brisk walk. You can always build up your speed later if you want to.

Good luck with run 2!

Well, I went for my first run today.

I have downloaded the c25k Trainer from Zen Labs. It doesn't do anything apart from the voice prompts but it will do for now. Thanks for the other suggestions. I did look for the rundouble app but it didn't come up when I searched.

I did find it quite tough even for the day one program, and I'm feeling quite daunted by the idea of getting up to running for 30 mins without stopping.

Does the program really work if you do follow it exactly and run 3 times a week? I could do with some encouragement that I will get there!

I probably didn't make things easy for myself as I was trying to 'run' each section rather than jogging it- ie pushing my stride length out long even if I couldn't manage to go very fast. My breathing wasn't too bad, and I found that I went back to breathing normally well within the 90 second walking periods, but it just felt quite horrible and uncomfortable and I was having to push myself to keep an even pace for the running sections.

I will have a read through the thread and hopefully get some inspiration!

Hi Thistle,

I use the rundouble app because you can listen to your own music. I've never used the NHS C25k podcasts because the music drives me nuts. You get a free 2 week trial with rundouble and then I think it's only £1 to get the full couch to 5k.

If you don't listen to music then I don't see why you couldn't listen to any old podcast, the prompts cut into whatever you are listening to, or you could listen to nothing at all if you fancy a peaceful run.

Hello all!

I haven't yet waded my way through all of this thread so apologies if this is a question that has been asked before, but I am intending to start c25k and am wondering if people would recommend an App or the podcasts?

I don't tend to listen to music when I am exercising, and have an iPhone and iPod nano to choose from.

I am reasonably fit as I cycle a lot but have always really struggled with running and before I had a change of medication 18 months ago couldn't run for more than about 200 meters before my asthma brought me gasping to a stop. This is now under control so I will be interested to see how I get on. I need to work up to running 5K pretty comfortably by June as my running-mad friend has challenged me to a triathlon!

Thanks for any advice.

Oooh, only found this thread just as I've finished c25k. I'm no runner but, for anyone who is skeptical about it, I managed it all and, despite feeling tired at the end of the longer runs, I never had that horrible back-of-the-throat hawking feeling or a stitch. It was an effort but it was definitely doable - I've even started overtaking some of the obviously exceptionally unfit other runners out on the common.

I would recommend getting some good music. I found myself stuck with Radio 4 most of the time and did one 28 minute run accompanied by a phone-in about BBC governance .

Hello all - did my first run today, stuck to the backstreets as feel a bit daft still but it was good.

Hello Auntie! Don't be fooled, I go up a slight incline on my run

What do you guys all do on your days off? I've been mixing yoga and a bit of weights.

Hello to the new starters! Waves at EauRouge for being another flatland runner! :).

I did a Couch to 5k + run today.

It was really good to have something new to listen to as I've been on wk9 repeatedly for a few weeks now (though shamefully only going out on average twice a week - it's too dark and cold.)

It started you off running in time to 150bpm music, then upped it to 155bpm and the last 5 mins at 160. Laura talked more about technique too. It felt faster than my previous runs and I wanted to give up at several points.

Miranda, when you run, do you find it easy? I mean I'm always pleased when I've done 30 mins but I'm not feeling the love at the moment.

Hi Rachel, I've just started. I've done two runs so far and covered just under 2 miles each time. My route is 3 miles so I just have an extra-long warm down walk at the end. Have fun and good luck!

Oh and am planning on using the nhs podcasts

Hiya, I'm planning on starting the c25k in the next few days, just waiting for a new sports bra to arrive! I'm hoping to lose a bit of weight and get fit, have a 5 month old baby so trying to fit it in when my dh is here to watch him. How long do the podcasts last? How long should my route be? Theses may be really stupid questions and if they've already been answered sorry! Away to read back through the thread just now...